One egg contains less than 10% of the recommended daily intake of saturated fat, as well as 62% of the recommended daily intake of cholesterol. However, most people don’t have to worry about their cholesterol levels when eating eggs, because the effect is minimal and cholesterol levels are far more influenced by the trans fats we consume.
So if you want to optimize your health, ditch all sources of trans fats and start eating more whole eggs, which are a source of good quality protein 11 vitamins and minerals, healthy fats including omega-3 fats and only about 1.5 grams of saturated fats. As a part of a healthy balanced diet you’re safe to eat around 6 eggs each week without it having any effect on your risk of heart disease at all.
The whole truth about whole eggs
When it comes to protein quality and amino-acid availability, eggs are one of the best food choices. One large egg packs between 6-9 grams of protein, and much, much more.
The egg white is basically consisted of water, protein and a couple of nutrients in very small amounts. On the other hand, the egg yolk actually contains all the healthy fatty acids and over 80% of the overall vitamins and minerals that are contained within the eggs, such as Vitamins A, E, B and D, iron, potassium, folate, selenium and choline. So when you eliminate the egg yolks, you’re missing out on the best, healthiest stuff the egg has to offer!
Let’s take a closer look at the importance of some of these valuable nutrients:
- Choline – Choline is an essential water-soluble macronutrient that’s vital for liver function, brain development, production of many neurotransmitters such as acetylcholine, muscle movement and maintaining optimal energy levels and a healthy lipid metabolism.
- Vitamin D – Vitamin D is a fat-soluble vitamin with a great list of health-promoting benefits, including regulating the absorption of calcium and phosphorus, maintaining healthy bones and teeth and protecting the organism against many chronic diseases such as cancer, diabetes and multiple sclerosis.
- Other fat-soluble vitamins – Vitamins A, E and K, which are also found in abundance in egg yolks, are fat-soluble vitamins which means that they require an adequate amount of dietary fat in order to be absorbed. These vitamins have major roles in maintaining a healthy function of many body systems, such as improving the immune system’s response, supporting cell growth, maintaining bone health and density and keeping cancer away.
In addition, egg yolks are especially abundant with antioxidants which give them their bright yellow color and carotenoids with a high bioavailability (higher than the carotenoids found in vegetables!).
If you want bigger muscles, whole eggs is the way to go
By now, the benefits of increasing your consumption of whole eggs is pretty much a no-brainer. Eggs are affordable, ridiculously versatile and easy to prepare and they provide your muscles with good quality protein and the rest of your body with excellent nourishment as well. But even more, whole eggs can help you accelerate weight loss.
Consuming more healthy fat has been shown to help people feel full longer than they would by following a diet that’s low in fat and presumably high in carbs. In addition, consuming whole eggs will help you optimize your hormonal profile, thereby improving your performance and mass gains.
Pasture-raised, free-range eggs are the best, but even regular eggs are amazingly nutritious. Just make sure to eat the yolk – don’t forget, that’s where most of the good stuff comes from!
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